Running Postpartum

Running Your Way to a Stronger Pelvic Floor Postpartum

For many women, the postpartum period brings a blend of joy, fatigue, and a host of changes to the body. Pelvic health, particularly the strength of the pelvic floor, often becomes a pressing concern after childbirth. One common issue is urinary incontinence, which can be distressing and limit one’s activities.

Exercise, particularly running, is an area of interest for addressing postpartum pelvic health. With a thoughtful approach and the right techniques, running can actually strengthen the pelvic floor and help resolve incontinence issues. Here’s how postpartum moms and fitness enthusiasts can adapt their training to nurture a resilient pelvic floor.

The Pelvic Floor Postpartum

The pelvic floor is a group of muscles that support the bladder, bowel, and uterus. It’s a vital part of the body’s core and is under increased stress during pregnancy and childbirth. The stretching and potential tearing of these muscles can lead to a weakening of the pelvic floor, causing issues like urinary incontinence, pelvic organ prolapse, and decreased sexual satisfaction.

Understanding Impact and Muscle Reaction

Every time the foot hits the ground, a shock wave travels throughout the body. The pelvic floor muscles need to contract in anticipation of this force to provide the necessary support. This automatic reaction can be delayed or weakened after childbirth, which is where targeted exercises and running techniques can help.

Techniques for Pelvic Floor-Safe Running

Work with a Professional

Before lacing up and hitting the pavement, it’s crucial to consult with a pelvic floor physical therapist (PFPT) or a running coach experienced in postpartum training. They can provide a tailored plan that includes strengthening exercises, breathwork, and running adjustments.

The Importance of the Core

The relationship between the pelvic floor and the core is intimate. A strong core can support the pelvic floor during the impact of running. Incorporating pelvic tilts, heel slides, and specific abdominal exercises can foster a strong and responsive core, adding to the support system.

Breath Awareness

Proper breathing techniques can coordinate with the contraction of the pelvic floor muscles to manage the stress of running. The breath should initiate from the diaphragm, allowing gentle engagement of the pelvic floor on the exhale and release on the inhale.

Gradual Progression

Postpartum fitness is a marathon, not a sprint. Beginning with walking and gentle jogging intervals can help the body adapt to the demands of running. Progression should be slow and mindful, with an emphasis on listening to the body’s signals.

Strengthening Exercises

Including squats, lunges, and other lower body exercises can build muscle strength and endurance, which can offset some of the impact on the pelvic floor.

The Power of Kegels

Kegel exercises are a well-known tool for strengthening the pelvic floor. They involve contracting and relaxing the pelvic floor muscles, similar to the motion required to stop urination midstream. Incorporating these into a daily routine can lead to significant improvements in pelvic floor control.

Balancing Rest and Exercise

Postpartum recovery requires adequate rest, especially for the pelvic floor muscles. Ensuring proper sleep and recovery time between runs is key to preventing overuse and further damage.

Nutrition and Hydration

Maintaining a healthy diet and staying hydrated can support the body in its recovery. Certain foods and drinks can irritate the bladder, so awareness of dietary triggers for incontinence is also essential.

Lifestyle Adjustments

Beyond running, simple lifestyle adjustments such as being mindful of heavy lifting, avoiding high-impact activities besides running, and taking care with body mechanics can all contribute to pelvic floor health.

Tracking Progress and Seeking Help

Keeping a journal of running sessions, and pelvic health symptoms can help track progress and inform necessary adjustments. If issues persist, a return visit to the PFPT or OB-GYN is recommended.

Celebrating Achievements

Every step towards better pelvic health is a victory. Recognize and celebrate the strides—and strides taken—in improving postpartum fitness and well-being.

Postpartum fitness is a personal journey that requires patience and persistence. Running, when approached with mindfulness and the right techniques, can be not only safe but a powerful tool to strengthen the pelvic floor. Taking the initiative to adapt training and lifestyle choices can lead to better bladder control, increased confidence, and enhanced overall health. Remember, the road to postpartum fitness is as much about the process as it is the destination, and every stride counts.